Easy lentil tacos
These easy lentil tacos are a quick, satisfying dinner made almost entirely from pantry staples. Canned brown lentils are mashed and simmered in a smoky tomato sauce until they take on a hearty texture similar to ground beef, making them a perfect filling for taco night.
The flavor is what makes these tacos so craveable. Cumin, smoked paprika, and an optional pinch of chipotle chili powder give the lentils a warm, smoky taste, while a spoonful of molasses adds a subtle, earthy sweetness that balances everything out. The whole filling comes together in one skillet in about 20 minutes.
Pile the lentils into warm tortillas and finish with your favorite toppings, like guacamole, vegan sour cream, crisp shredded lettuce, and pico de gallo, for an easy meal the whole family will love.
Preparation Time: 20 minutesIngredients
Lentil filling
- 2 cans (15 oz each) brown lentils, drained and rinsed, or 3 cups home-cooked lentils
- 2 tablespoons extra-virgin olive oil
- 1 medium shallot, finely diced, or ⅓ cup finely diced red onion
- 1 pinch fine sea salt or table salt, plus more to taste
- 3 medium cloves garlic, minced
- 1 teaspoon ground cumin
- 1 teaspoon smoked paprika
- 0.5 teaspoon chipotle chili powder (optional)
- 1 can (8 oz) tomato sauce
- 1 tablespoon molasses
- freshly ground black pepper, to taste
- 2 tablespoons water
For serving
- 12 taco-size tortillas, warmed
Optional toppings
- guacamole or sliced avocado
- vegan sour cream
- shredded iceberg lettuce
- pico de gallo
Preparation
- Prepare the lentils: Drain the lentils in a fine-mesh strainer and rinse well under running water. Shake off as much excess water as possible and set aside.
- Cook the shallot: Heat the olive oil in a large skillet over medium heat. Add the shallot and a pinch of salt and cook for about 3 minutes, until translucent.
- Toast the spices: Stir in the garlic, cumin, smoked paprika, and chipotle chili powder, if using, and cook for 30 seconds, until fragrant.
- Mash the lentils: Add the lentils, tomato sauce, molasses, and black pepper to the skillet. Use a potato masher to crush most of the lentils, creating a thick, hearty texture. Stir in the water.
- Simmer: Cover the skillet tightly, reduce the heat to low, and simmer for 5 minutes.
- Season: Turn off the heat, then taste and adjust the seasoning if needed.
- Assemble the tacos: Divide the lentil filling among the warm tortillas and finish with your favorite toppings.
Tips
- Shake off the extra water: Draining the lentils well keeps the filling thick and helps the flavors cling instead of turning watery.
- Control the texture: Mash more of the lentils for a smoother, ground beef-like filling, or leave more whole for extra texture.
- Adjust the heat: Leave out the chipotle chili powder for a mild filling, or add an extra pinch for more smoky heat.
- Cooking your own lentils: Brown or green lentils work best, since they hold their shape. Red lentils break down too much.
- Warm the tortillas: Heat them in a dry skillet for about 30 seconds per side, or wrap them in a damp paper towel and microwave for 20 to 30 seconds, so they’re soft and easy to fold.
- Use it beyond tacos: The lentil filling also works in burritos, burrito bowls, nachos, or stuffed peppers.
- Make ahead: Make the filling up to 3 days ahead and refrigerate in an airtight container. Reheat and assemble the tacos just before serving.
- Storage: Refrigerate leftover filling in an airtight container for up to 4 days.
- Reheating: Reheat in a skillet over medium-low heat, adding a splash of water if it has thickened, or warm it in the microwave.
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